PATRIk RYBAR

KNEE

BANDED KNEE EXTENSION

https://www.youtube.com/shorts/ZdqAl04WJvQ
SET 3
REPS 10
WEIGHT
TEMPO
REST
ACT 1

RDL BW 1-LEG

https://www.youtube.com/watch?v=7f2xei43xPw
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 30s
ACT 1
DORAZ NA TECHNIKU A STABILITU NIE RÝCHLO ODBÚCHAŤ !!!!!

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 10/10
WEIGHT
TEMPO
REST
CORE 1

BODYSAW w/ PB

https://www.youtube.com/watch?v=fgP2oii-GiQ
SET 3
REPS 12
WEIGHT
TEMPO
REST
CORE 2

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 30s
CORE 3

HIP THRUST BB 1-LEG

https://www.youtube.com/watch?v=yME0vsN5Kgo
SET 3
REPS 5/5
WEIGHT 55kg
TEMPO 401
REST
A1

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 3
REPS 5/5
WEIGHT 70kg +
TEMPO 401
REST 90s
A2
VEĽKA TYČ nie DB

SKATER SQUAT BW

https://www.youtube.com/watch?v=KoNunUi3GlE
SET 3
REPS 5/5
WEIGHT 15kg +
TEMPO 401
REST
B1

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 3
REPS 5/5
WEIGHT
TEMPO 401
REST 90s
B2

Copenhagen adduction

https://www.youtube.com/watch?v=KZMIND6LvRY
SET 3
REPS 5/5
WEIGHT
TEMPO 401
REST
C1
CEZ POKRČENÉ KOLENO !!!!

Lateral Lunge DB to 1L Stance

https://www.youtube.com/watch?v=8Tat94IoWzQ
SET 3
REPS 5/5
WEIGHT 20kg+
TEMPO 401
REST 90s
C2
ČO NAJVÄČŠÍ ROZSAH POHYBU

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET 2x
REPS 10x 40''on / 20''off
WEIGHT 80% +
TEMPO
REST 90s
ESD